Amanda Garbutt and April Engelberg, the creators of The Hot Plate, are passionate food and media people and their drive and ambition has been recognized by the judges of the Toronto Up-Start Business Competition Wednesday this week (May 25).

Held by the MaRS Discovery District, the Up-Start Competition is the culmination of the Entrepreneurship 101 lecture series where participants are given access to business tips, tricks, tools and training to help their new business succeed. The Competition is a business pitch competition along the lines of CBC’s Dragon’s Den.

Amanda and April were in the category: Information technology, communications and entertainment and were declared winners of the Competition after judges heard all of the finalists’ 10-minute presentations. Deliberations took one hour before they announced The Hot Plate as the winner!

CFC is a proud sponsor of The Hot Plate blog, TV show and online environment which is an innovative resource for budget-friendly cooking. The Hot Plate is known for delicious, fresh, and cost effective meal ideas.

The appeal of The Hot Plate is the simplicity of the show, the delicious recipes that Amanda creates and the emphasis on cooking efficiently and within a budget. The shows are short, informative and always entertaining.

For more information on the award you can find their blog through their site at: www.thehotplate.net

In the meantime, we look forward to Amanda’s new and different creations and hope you visit their website too!

Want to cut calories but still enjoy satisfying snacks? It’s easy to shave significant calories off  your daily intake without sacrificing taste or treats. Think of it as creative calorie conservation. For example, a pound of lettuce has only 77 calories while a pound of chocolate has a whopping 2172 calories. Now I know no-one wants to eat a pound of lettuce and I’m not suggesting you do! I’m only pointing out that with a little creative substitution you can save calories, lose weight and still feel full.

Many studies show that eating the right lower calorie, denser foods provides longer lasting satisfaction and contributes to weight loss.

These options show that it’s not hard:'

• Try whole grain pasta, fruit, soup, salad and hot cereal instead of French fries and pizza.
• Rather than reaching for calorie-laden sweets like cookies, reach for a sweet orange or grapes.
• Craving chips and dip? Substitute pita chips and hummus or veggie sticks and low calorie dip – it gives you the same combination of creamy dip and crunchy food, but cuts down significantly on calories.
• Take a page from Canada’s Food Guide and eat a wide variety of foods.

The secret to cutting down on calories is eating more fibre and less fat, which fills you up with fewer calories.

Heading out to dinner? It can be hard on the waistline, but with a few tricks up your sleeve you can enjoy a night out without guilt:

• Choose a smaller portion or kids’ portion if you can – it will give you all the taste without overloading you with calories.
• Fill up first with a broth based soup and a salad instead of a massive bowl of creamy pasta (a very high calorie food!).
• When you order salad, ask for your dressing on the side and dip in the edge of a forkful for every bite.
• Trade the high fat salad dressing for vinegar and give your tired taste buds a wake-up call.

Remember, healthier choices actually keep you feeling full for far longer with fewer calories.

Until next time, keep well,

Judy Foodie (Judy Scott Welden)

Last night I made toasted sandwiches for dinner.  I don’t often eat sandwiches at dinner but sometimes I don’t feel like fussing so a healthy sandwich was just the key to keeping our appetites appeased.

I used leftover chicken from the night before using some dark and white meat and the sandwiches were delicious.

Here’s what I came up with.

• 2 cups of cooked chicken, cubed
• 3/4 cup of light mayonnaise
• 1 tsp lemon zest
• 2 Tbsp fresh dill leaves, finely chopped
• ¼ cup of red pepper, finely diced
• Fresh ground pepper, to taste
• Salt, to taste
• Red onion, sliced thinly
• Leaf lettuce
• 4 slices of sprouted grain bread or whole grain bread, toasted
• Butter (optional) for spreading on toast

1. Combine the first 8 ingredients in a glass or plastic bowl.
2. Toast the bread and spread a small amount of butter on each toast (if you are using butter)
3. Layer the ingredients on the toast starting with the chicken mixture, the onion slices and top with lettuce and sandwich together with another toast.

You can always substitute the type of bread.  This filling works well using pita pockets and tortilla wraps.  It’s really up to you.

Pot lucks aren’t supposed to be stressful.  They’re supposed to be fun!  The whole point of having any kind of party or gathering is so people can spend quality time together.

My suggestion for hosting a pot luck? Keep it simple.  Start off by making a list.  Having a list of options means you avoid having too much of one food at the table.  You can either be specific but it’s always nice to give people the option to make something they are familiar with so assigning a category, such as a green salad or a dessert is a good way to go.

You can also ask people to bring ready-made items like whole grain baguettes and crackers. Here are other items you can suggest to your guests or that you can easily pick up at your local grocery store.

• Vegetable platter
• Fruit platter
• Variety of cheeses
• Dips
• Fruit juices

When I host a party, I tend to make the bigger batch items that can be prepared in a slow cooker and kept warm.  It just makes sense.  Why ask your guests to transport big batches of hot foods when you can prepare them in the comfort of your own home?

Need some ideas?  Look no further!  I’ve made it easy by gathering up some of our most popular pot luck dishes.

Roasted Red Pepper and Chicken Lasagna - Not only is this lasagne gluten free but by using ground chicken and brown rice noodles it makes it a much healthier option than your usual lasagne.

Hot Spinach and Chicken Dip

Two Way Wings

Nacho Chicken and Bean Dip

Creamy Swedish Style Meatballs

If you follow our blog, you already know that I’ve put myself on a “de-hoarding” diet.  What I’ve been doing over the past few weeks is cleaning out my pantry of the foods I buy in excess that just end up sitting there collecting dust.  I am training myself to only buy a few grocery items at a time that can be used in recipes that incorporate many of the food items I already have on hand.

Last weekend, it was time to pull out the chicken broth!

Items on hand:

• Chicken broth
• Rice
• Onions
• Olive oil
• Freshly grated parmesan cheese

What I bought:

• 1 container of sliced mushrooms

1. Add 1 cup of rice to 1 ½ cups of chicken broth and cook rice according to package directions.
2. Finely dice 1 small onion.  Heat 1 tbsp olive oil in a frying pan and add diced onions.  Cook on medium high heat until golden brown.  Set onions aside.
3. In the same pan, add 1 tbsp olive oil and add the mushrooms and cook on medium high heat until the mushrooms are cooked through and slightly golden (don’t burn them)
4. Add the onions, mushrooms and grated parmesan (as much as you like), season with salt and pepper and toss together.

If you have parsley on hand, sprinkle some into the rice as well.  It’s also really tasty with a squirt of lemon juice.

I had ½ a cup of broth left over which I froze to use for another dish.

This rice dish makes a great side with grilled chicken and steamed broccoli.

Dinner for the family doesn’t have to be a daily disaster. Save your sanity with these five time saving tips for busy parents.

1. Plan ahead. Take a page from the restaurant book and plan a breakfast, lunch and dinner menu for the whole week.  Shop according to your menu plan. Restaurants don’t run by the seat of their pants and neither should you. You’ll be less tempted to order out when fighting the clock, and it’s easy to see if you’re including enough veggies or eating the four food groups. Don’t stress about trying a new recipe on a weeknight. Instead, simplify your daily life: make a list of 10 go-to-recipes the kids love for weeknights and save experimentation for the weekend. Get the kids involved too, in planning, shopping, preparing, cooking, and cleaning up.

2. Make leftovers your best friend. If you’re a family of three, cook for six. I’m only a family of two but I cook huge recipes and put portioned leftovers in the freezer. They’re perfect to pull out on crazy days when you crave homemade food but just don’t have time. Reheat and you’re set.

3. Take advantage of your freezer and other appliances that can lend a helping hand. Cook your meals in big batches and fill the freezer. Don’t let your slow cooker gather dust all summer - use it year round! With a little prep work the night before, you can just pull it out, load it up and plug it in. Any leftovers are a bonus – freeze for later.

4. Cut down on prep time. I really don’t like chopping onions. I just don’t have the technique. So I get out my food processor and cut up batches of onions (or carrots) ahead of time. They freeze well and that way I always have some on hand for omelettes, chilli, soup or whatever I’m making. It’s the same technique I use for preparing multiple recipes at the same time on TV when getting ready for a show, but you can do it at home too.

5. Organize your kitchen. When you open a jam packed cupboard and everything falls out it’s just discouraging. Declutter often to save time and stress. Just like a restaurant, it’s easier both to work in and clean up an efficient, organized kitchen – and you’ll be able to see that really, cooking can be fun!

Until next time, Keep well,

Judy Foodie (Judy Scott Welden)

Every now and then I like to go on-line in search of cookware and kitchen gadgets.  But today I was inspired by the gorgeous weather and decided it was time to go on a hunt for BBQ items.

Here are three items I’ll be purchasing for this summer.

BBQ Stir Fry Wok

Photo courtesy of citychef.ca

Transform your usual stir fry by cooking it grill style!  Toss your favourite veggies and cubed or sliced lean meats, like chicken, in a stir fry sauce or marinade then toss them in the wok and let your BBQ do its magic. 

The non-stick steel surface is easy to clean and the high sides and long handle make for easy flipping.

Where can you find this item?  citychef.ca

GrillPro Propane Genius Gas Level Indicator

Photo courtesy of  homedepot.ca

I should have purchased one of these a long time ago.  I hate it when I’m halfway through cooking time and the BBQ flame slowly dies on me.  It’s really, REALLY, frustrating.  So I’m going to give this Propane Genius a try.

It has a temperature sensor and is battery powered and apparently it plays a little tune for you when there’s about 2 hours of cooking time left in the tank. It also magnetically attaches to the propane tank or you can always keep it on your fridge door, whatever works best.

www.homedepot.ca

GrillPro Fajita Pan

Photo courtesy of  homedepot.ca

Who doesn’t like fajitas?  I LOVE fajitas, so I’ll be adding this fajita pan to my must-have list.

The cast iron pan heats up quickly and holds the heat to keep your fajita fixings nice and warm throughout dinner.  It can be used on a grill or in the oven so you can enjoy having fajitas all year round.

homedepot.ca

Are you looking to spice up your BBQ experience this year?  Well, look no further!  We have a great assortment of BBQ rub and sauce recipes that will have your taste buds thanking you for all the excitement.

Chili Cherry BBQ Sauce- chicken.ca/recipes/view/chili-cherry-bbq-sauce/

This isn’t your traditional BBQ sauce.  By using fun ingredients like dried sour cherries, port, cherry cola, chili sauce and balsamic vinegar, this recipe will be one to share with your family and friends at your next BBQ gathering.

Barbecue Chicken Rub- chicken.ca/recipes/view/barbecue-chicken-rub/

Rub a dub dub, thanks for the rub. Give your hands a good work out by rubbing this simple yet irresistible rub on your favourite cut of chicken. 

Cajun Drums- chicken.ca/recipes/view/cajun-drums/

Make sure you have plenty of wet naps available for these Cajun drums.  This unique sauce is both sticky and spicy and perfect for kids who like to get their hands dirty!

Coyote Roast Chicken with Chile Cinnamon Rub- chicken.ca/recipes/view/coyote-roast-chicken-with-chile-cinnamon-rub/

This Mexican-inspired rub uses a mix of ancho chili powder, cinnamon, cumin and thyme.  The addition of brown sugar pulls the flavours together.  By doubling or tripling the recipe, you’ll have plenty on hand to use when you have the urge to BBQ.

When your tummy is craving something yummy, you can still satisfy your hunger without packing on the pounds. Just try these quick and easy snacks:

• Spread peanut butter on apple slices.
• Make a mini sandwich with tuna or egg salad on a small whole wheat dinner roll.
• Blend low fat milk with frozen strawberries and banana to make a delicious smoothie.
• Stuff a small whole grain pita pocket with ricotta cheese and granny smith apple slices tossed with a dash of cinnamon.

You can always pump up the fun factor too by getting kids involved. Food that’s fun to make and eat means kids won’t even realize it’s healthy too.

• Try making snack kabobs with cubes of low fat cheese and grapes pushed onto a pretzel stick.
• Make that old family favourite, ants on a log.  Spread celery sticks with low fat cream cheese and then add raisins as the ants. It’s crunchy, chewy, and satisfying all at the same time with a tangy touch of sweetness and minimal calories!
• Peel a banana, dip it in yoghurt and roll it in crushed high fibre cereal. Freeze for a tasty treat.

Small snacks can pay off in a big way. Eat just 100 fewer calories each day and burn an extra 100 calories per day to create a 200 calorie deficit. The result is a loss of 1 pound every 18 days or 20 pounds per year - it’s a simple solution that works like magic!

Rather than ‘exercising’, think of adding activity to your day. A 150 pound person burns 100 calories just by walking for 20 minutes. Those 20 minutes don’t have to be spent on a treadmill in a stuffy gym, either.  Instead, enjoy the summer sunshine with your dog, park the car further away and walk the last block to your errands, gather the kids for a game of road hockey or shoot some hoops in the driveway.

You can even do 20 minutes of gardening or yard work to add some activity. Exercise doesn’t have to be scheduled when you make activity part of your day.

Until next time, keep well,

Judy Foodie (Judy Scott Welden)

Just when I thought I had it all locked up – Just when I thought I had a pretty thorough batch of recipes I could pull out at any time to give my little guy the meals he liked – Just when I thought I finally had a handle on getting him the nutrition he needed – he changed the rules.

A long day at work, unbelievably heavy traffic coming home, late into the house and I’d hummed the whole time, because I’d known I’d be able to fire up the stove and fix Little Dude’s favourite meal in no time at all.  So, we got home, we got settled, I cooked and WHAM – he didn’t want to touch a bite.  Neither of us was happy.

It didn’t end there.  Over the course of the week, the same thing applied for just about everything I had come to rely on.  It was like I’d become a bumbling idiot all of a sudden – once again, my baby had thrown me for a loop.  Green veggies?  Not a chance.  Old Faithful, mac and cheese?  Blech. 

Just to provide some perspective, let’s couple this with the fact that earlier in the week, in a colossal playtime fail, baby’s head butt resulted in my broken nose and hubby was working nights that week.  Alone, riding the Ibuprofen train (broken noses hurt!), I was stuck with a hungry, but picky baby.

After lots of cajoling, he ate what I’d given him, but I knew I had to find some new choices.  That weekend, because things were so busy, I’d fixed Baby something to eat and popped a homemade pizza in the oven for the adults, coupled with the fastest-prepared salad ever.  Did Baby want the delicious chicken, tomato and cheese dish?  No.  In a bold move, he snatched a slice of pizza off my plate and began eating it, smiling smug satisfaction. 

Well, the joke’s on you, kid, because you gave me an idea.  I can hide things in your food now, and you won’t even know it.  You see, said pizza was rife with chicken, tomatoes, broccoli and cheese.

Thus began the hunt for ways to introduce new foods.  So far, the biggest success has been quesadillas.  Here’s what I used – try it, vary up the ingredients.

• 2 small whole wheat tortillas (I found some super flax ones)
• 1 Tbsp cream cheese
• 3 Tbsp salsa
• 4 grape tomatoes, diced
• ½ cup chicken fillets, seasoned with tex-mex spices, baked and diced (I’d done this in advance)
• 2 Tbsp cooked black beans
• ½ cup grated cheese

Spread the cream cheese on both tortillas, then spread the salsa on both as well.  Sprinkle the tomatoes, chicken and black beans all over the surface of one tortilla and top with cheese.  Layer on the other tortilla.  Place on indoor grill or skillet.  Cook until one side is golden and crisp, then flip, doing the same for the other side.  Let rest for a few minutes, then use a pizza cutter to slice into wedges or strips.

Serve with a little bowl of sour cream for dipping and, voila! Sneaky nutrition!

Problem?  My husband complained that he wanted some quesadillas, too.  Thankfully, they are a snap to make and soon, we were all enjoying them.

Listen, I hope we can get to the point where His Highness eats a serving of something, with a side of veggies, etc. And right now, he’s just too little to be faced with the “you’ll eat what you’re given and you’ll be glad for it” approach (I don’t know if I even agree with that approach).

But, in the meantime…whatever works!

This Sunday is Mother’s Day and you know what that means: Put your day on hold and pamper Mom, because she deserves it!

Try doing something fun with the whole family, like making a brunch and decorate with lots of pretty flowers and, of course, some awesome gifts that will have Mom pampering herself during some much deserved “me” time.  Gifts, like a day at the spa or a manicure/pedicure, should give Mom enough time to unwind – or at least some!

For a healthy brunch, try this menu which includes one of our delicious brunch recipes, or switch it up and add some of your family favourites:

• Sparkling juice (or champagne)
• Coffee and tea
• Ground Chicken Hash Patties with Poached Eggs (Gluten Free)
• Fresh fruit (strawberries, sliced melon, sliced pineapple, grapefruit)
• Whole grain toast

This light breakfast will provide enough protein and vitamins to keep everyone’s energy going for a fun-filled Mother’s Day.

Happy Mother’s Day to all the Moms out there!

Despite this rainy spring weather, we all know that a much deserved summer is just around the corner.  So how will you keep your spirits up in the meantime?  By planning ahead for a fun and family filled BBQ party!

By planning ahead, you’ll not only cover all your bases to ensure that you have the most fantastic backyard party ever but you’ll have something fun to look forward to. You can plan based on the weather and plan the type of theme and food you’ll be serving.

Think beautiful and colourful patio lanterns, candles, music and lots of colourful plates.  Of course, make sure to have plenty of citronella candles to rid off those pesky mosquitoes.

Always have a good variety of healthy food and don’t be shy to ask your guests to bring a dish they like.

Here are some recipes from our site that are both healthy and that can be enjoyed by everyone.

Tropical Chicken Kabobs - http://chicken.ca/recipes/view/tropical-chicken-kabobs/

These kabobs use a variety of flavours including honey and freshly squeezed orange juice.  Threading sweet potato, pineapple and chicken onto the skewers make it a hit with both adults and children.

Gin & Tonic Kabobs with Mint Tabouleh - http://chicken.ca/recipes/view/gin--tonic-kabobs-with-mint-tabouleh/

These are perfect for the adults who enjoy the finer things in life.  This recipe also includes a really great recipe for a mint tabouleh salad.  Serve these with some gin and tonic on the side to complement the fresh taste of the mint in the salad.

Saucy Mozzarella & Chicken Burgers - http://chicken.ca/recipes/view/saucy-mozzarella-chicken-burgers/

These burgers are for the guys or anyone with a hearty appetite. By kicking the flavour up with your favourite tomato sauce, herbs, seasonings and cheeses, you won’t have to worry about laying out the usual burger condiments. Don’t forget to have vegetarian options for those guests who don’t eat meat and have plenty of non-alcoholic drink choices for the kids and those who are driving.

Enjoy your backyard BBQ party!

It’s been almost two weeks since my last food hoarding blog and I have to say, I’ve made some real progress!

Here’s a recipe modified from the Eat Shrink and Be Merry cookbook.  It uses a lot of spices and seasonings that I have a lot of in my pantry, so I thought I’d give it a try.  It was super delicious and my husband just raved about it so I’ll be making this one on a regular basis.

Pantry items / fridge items I already had:

• 2 tbsp butter
• 1 cup chopped onion
• 2 tsp minced garlic
• 1 tbsp grated gingerroot (I buy a lot of gingerroot because it is inexpensive and keeps for a long time  in the freezer)
• 1 tsp chili powder
• 1/2 tsp ground turmeric
• 1/4 tsp ground cinnamon
• 1 (19 ounce) can diced tomatoes, undrained
• 2 tbsp tomato paste
• 1 tbsp brown sugar
• 1/2 tsp salt
• 1/4 tsp fresh ground black pepper
• hot cooked basmati rice(optional)

What I had to pick up at the grocery store:

• 1 whole rotisserie-cooked chicken, skin removed and meat cut up
• 1/3 cup light cream (5%) - (whatever’s left will be used for coffee)
• 1/4 cup light sour creamor 1/4 cup light plain yogurt
• 2 - 4 tbsp minced fresh cilantro(we LOVE cilantro so I cut up a large amount and sprinkle on some extra)

This recipe makes a good amount so we had plenty of leftovers.